Roll Shoulder Back Rotation Lying on Floor
Lying back on a foam roller under the upper back with the hands behind the head, turn the trunk to roll onto the back of one shoulder and return.
How to do it
Setup
Lying on the back, knees bent, feet flat, a foam roller under the upper back, hands behind the head.
Steps
- Turn the trunk toward one side until the back of that shoulder rests on the roller.
- Pause there and breathe, then roll back to the middle.
- Repeat on the same side, then switch.
Common mistakes
Pulling on the head with the hands: they only cradle it. Letting the hips turn with the trunk: keep the feet planted and the hips still. Tipping onto the shoulder fast: roll slowly and stop where it is tender.
Breathing
Steady throughout; never held.
